I will explain my weekly workut routine. It`s not ment to be advice to anybody how to train and eat, it is just a routine which works best for my individual purposes and i wrote it simply because Hobbit asked for it
Training:
I train 3-5 times a week, depends on my other activities, but I try to have at least 4 hard trainings.
They last never less then 1,5 and never more then 2 hours.
They consists from 15-20 minutes of stretching and warming up.
Then I start with MT part. Whatever I do I do it on rounds, 3 minutes of training and 1 minute of relaxing and stretching. First I do 2-3 rounds of shadow boxing (like you are fighting and invisible opponent), then I hit heavy bag, only with boxing tehniques for 2 rounds, then another 2 rounds again heavy bag but using all MT combinations (fists, elbows, kicks, knees), then additional round of heavy bag, only kicks and knees. Usually this routine is refreshed with thai pads hitting or sparring sessions instead of 2-3 rounds of hheavy bag.
After MT part, I strethc againg and then work for half an hour to 45 minutes of pure BB training which usually means 1 or maximum 2 muscle groups per training. Meaning, one day I work only legs, next day I do pecs and triceps, the day after, back and biceps etc.
I wont describe each training for every muscle group cause it would take to much time and space but it is not anything extraordinary, just a classical BB excercises which you can find in any BB book or web site.
After that, I stretch again and go to shower.
From time to time, I try to shock my body with exercises on which it is not used, to prevent my muscle nerves to get used to the same exercise all over again cause it can slow down your progress.
Also from time to time, I mix classical weight lifting routines with circle training which is great for increasing your cardio indurance and for weight cutting.
Also, whenever I find time, I run and sprint outside (my english is not that good so it may sound funny
). Also neceesery for indurance (jogging) and explosivness (sprint).
Nutrition:
First meal are always oat cereals with milk.
Second meal - something between following (I have few favourite "protein" meals which I always combine) - tuna fish, chicken or turkey breasts or salame, low fat cheese).
3rd meal - I am usually at work so I eat whatever is on the menu, but i usually try to pick something that contains lot of proteins. In this course I also eat double portion of salad and fruit to provide necessery vitamins.
4th meal right before I go home from work and it is last befor training. It is the sam as 2nd.
Training (during the training i drink lot of water)
Right after the training i drink post workout shake (whey protein, glucose, water).
Last meal, hour or two before going to bed, some more of low fat cheese in order to provide my body proteins during night recovery.
This nutrition has variations depending on time of the year (this is more before summer diet
) and during the winter time, I alow myself to eat more carbs and junk food but this is my "ripping" diet.
Suplementation:
I never used steroids and never probably will. My personal goals don`t include fighting tournaments (although I love it, my job and career don`t alow me to train more which is necceserry for great results) so "legal" suplemetation is good enough for me.
I use:
Whey protein - after training in PWM and when I train really hard, I drink another dose as soon as I wake up, before first meal
Multivitamins - every morning after first meal
Omega 3 - also one pill per day
Some pills which contains guarana, green tea extract and few other things, I use it before training for energy boosting
Also during pre-summer period, I add ephedrin to my supplementation for extra fat burning effect but in a small doses.
Well, thats about it. This routine works great for me, maybe it will also for some of of you. It is not ment to be guideline. There are tons of factors which can make a big deal on your results, body type, your other habbits (drinking alot, not sleeping enough, stressfull life...), but most important is that everybody becomes aware of importance of working out, not only for being good looking
but also for living healthy.
Have a nice workout!
CHAT