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New diet and programme for 2013 Mon, 13 May 2013 15:49:14 GMT

OK guys, well, I know some of you are interested in my training so here's the new training programme that I'm coming up with along with me diet.

The goal for the next 8-12 weeks is to 'harden' up. I would like to be more vascular, hain a little bit of weight but nothing too heavy, I'm trying to stay lean, get leaner and recovr my abs, increase my defintion and get some lean bulk back.

For this programme, I'm switching to bening Gluten-free. Some studies suggest that our bodies aren;t cut out for processing wheat and it can lead to bloat, softness and other unappealing body images.

It's worth a shot. Working on the assumption I'm currently 75KG and you need 3g protein for every KG of bodyweight, I would need 225g protein each day for optimal growth. Therefore with the ratio of 55% Carbs, 35% Protein and 10% fat, I'd need 353g carbs and 30g fat.

The following calculation assumes I use the white potato option.

Meal - 2832Kcal	Carbs (g)	Protein (g)	Fats 9 (g)
1: 60g Cornflakes 31g Protein from a shake 1 Large banana	54 2 39	5 31 2	1 3 1
2: 4-Egg Omellette with tomatoes 6 Rice Cakes 1 Large Banana	4 3 39	24 23 2	18 1 1
3: 80g Basmati Rice with Veg 150g Chicken	61 0	7 33	1 2
4: 60g Cornflakes 31g Protein from a shake 60g Raisins	54 2 44	5 31 2	1 3 0
5: 80g Basmati Rice or 300g Sweet Potato or 400g White Potato 150g Chicken with Veg (peppers 50g and spinach 50g)	61 53 85 3	7 4 10 34	1 0 1 2
6: 31g Protein from Shake	2	31	3
Total (g)	392	240	38
KCals - Total - 2832KCal	1568 (55%)	960 (33%)	304 (11%)

That gives a graphical breakdown a bit like this:

new workout breakdown diet may 2013

Then, this is the training programme; a 3-day split, 3-on, 1-off:

Cycle 1
Legs with Shoulders
Heavy	5 Sets	5x5 Squats	5 Reps
	4 Sets	Incline Leg Press	8-10 Reps
	5 Sets	Laying Leg Curl	8-10 Reps
Pump	Superset (4 Sets)	Hammer Strength Shoulder Press Front Raises	Around 12 Reps
	Drop set (3 Sets)	Side Lateral Raises	10,10,10 Reps
	2-3 Sets	Reverse Pec Deck	12 Reps

Chest with Biceps
Heavy	4 Sets	Wide Incline Smith Press	8-10 Reps
	4 Sets	DB Flyes	8-10 Reps
	4 Sets	Incline Peck Deck	8-10 Reps
	4 Sets	Seated Chest Press	8-10 Reps
Pump	Superset (3-4 Sets)	Seated Hammer Curls Laying Low Cable Curls Seated DB Curls	10-12 Reps 10-12 Reps 10-12 Reps

Back with Triceps
	3 Sets	Pull Ups	8-10 Reps
Heavy	4 Sets	Deadlifts	8-10 Reps
	4 Sets	Bent Over Row	8-10 Reps
	2 Sets	1 Arm DB Row	8-10 Reps
	2 Sets	Close Grip Pull Down	8-10 Reps
Pump	4 Sets	Single Arm Reverse Triceps Press	12-15 Reps
Pump	3-4 Sets	Overhead Triceps Cables	12-15 Reps

Cycle 2
Legs with Shoulders
Pump	Superset (4 Sets)	Smith Machine Squats Leg Extensions	10-15 Reps 12-15 Reps
Pump	Superset (5 Sets)	Laying Leg Curls Seated Leg Curls	12 Reps 12 Reps
Heavy	4 Sets	Choice of Shoulder Presses	8-10 Reps
	4 Sets	Side Lateral Raises	8-10 Reps
	4 Sets	Front Plate Raises	8-10 Reps
	4 Sets	Bent Over Side Raises	8-10 Reps

Chest with Biceps
Pump	Superset (4 Sets)	Wide Incline Smith Press Incline DB Flyes	10-12 Reps 10-12 Reps
Pump	Superset (4 Sets)	Seated Chest Press Pec Dec	10-12 Reps 10-12 Reps
Heavy	5 Sets	Standing Hammer Curls	12 Then 8-10 Reps
Heavy	5 Sets	Seated DB Curl	8-10 Reps

Back with Triceps
Pump	Superset (4 Sets)	Wide Grip Lat Pull Down Seated Cable Row	10-12 Reps 10-12 Reps
Pump	Superset (4 Sets)	Bent over T-Bar Row (Wide Grip) Hyper Extensions	10-12 Reps To Failure
Heavy	5 Sets	DB Skull Crushers	8-10 Reps
Heavy	5 Sets	EZ Bar Cable Press Down	10 Reps