Another week of insane training!! Notice there are only 4 work days and 3 off days. Yep. That’s right 3 off days. These days can be left for rest or use them for cardio only. What’s the point in putting on all that muscle if you can’t see it. Time to start regulating bodyfat. Be sure to hit the between sets exercises. Keep that heart rate high and your lifts intense!
RECIPE OF THE WEEK
Whipped Vanilla Protein Cake
Ingredients
4 large Egg White
1 tsp Vanilla Extract
1 serving (serving = 1 tsp) Baking Powder
1.5 serving (serving = 1 cup) Blue Diamond Almond Breeze Unsweetened Vanilla Milk
1 serving (serving = 1/2 cup) Unsweetened Apple Sauce
1 serving (serving = 1/4 cup) Bob’s Red Mill 100% Stone Ground Whole Wheat Pastry Flour
2 serving (serving = 1 packet) 100% Natural Stevia Sweetener
8 serving (serving = 2 tbsp) Coconut Flour
1.5 serving (serving = 1 level scoop) Vanilla Whey
Directions
1. Preheat oven to 350. Spray a loaf pan or square baking dish with cooking spray.
2. Blend all ingredients together in a large food processor or blender. Make sure you don’t over mix! I like to stir the bottom with a spatula to make sure the dry ingredients don’t stick and clump at the bottom in between mixing.
3. Add to your loaf pan or baking dish. Cook about 30-40 minutes or until knife comes out clean. For the frosting, I just mixed together Greek yogurt with vanilla casein. Casein protein makes the greek yogurt thicker and more frosting-like. If you only have whey protein, that’s fine too!
NUTRITIONAL FACTS
per 1 serving size (Recipe makes 4 servings)
Amount Per Serving
Calories 214
Total Fat 6.06
Total Carbohydrate 33.20, 16 net carbs J
Dietary Fiber 17.88
Sugars 8.99
Protein 22.10
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 355-375
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 60-70 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 2555 cals/ 280g protein/ 400g carb/ 70g fat)**
DAY 1: QUADS AND HAMSTRINGS AND CALVES
1) Barbell Back Squats
Sets: 1-5
Squat Reps: 14/12/10/8/6
**Between sets – 75 jump ropes**
2) Laying Leg Press
Sets: 1-5
Press Reps: 14/12/10/8/6
**Between Sets – 50 Jumping Jacks**
3) Stiff-Legged Deadlifts w/ Dumbbells
Sets: 1-4
Deads Reps: 14/12/10/8
**Between Sets – 20 Plie Squats with 50lb Dumbbell**
PLIE – http://youtu.be/eUSuvT0h0d4
4) Leg Extensions SUPERSET Laying Leg Curls
Sets (for both): 1-5
Reps (for both): 20/16/12/10/6
**Between Sets: Box/Bench Jumps x10**
5) Standing Calf Raises
Sets: 5
Reps: 25
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 55-60 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 3020 cals/ 250g protein/ 350g carb/ 70g fat)**
DAY 2: CHEST AND BICEPS
1) Incline Barbell (superset) Barbell Biceps Curls
Sets (for both): 1-5
Reps (for both): 14/12/10/08/06
**Between Sets: Laying Leg Raises x 20**
2) Flat Bench DB Chest Press (superset) Seated Alt. DB Curls
Sets (for both): 1-5
Reps (for both): 14/12/10/08/06
**Between Sets: Rope Crunches x25**
3) Weighted Dips (superset) Concentration Curls
Sets (for both): 1-4
Reps (for Dips): To Failure
Reps (for Curls): 12/10/08/06/04
**Between sets: Assisted Crunches x30**
4) Flat Bench DB Flys (superset) EZ Curl Bar Hammer Curls
Sets (for both): 1-4
Reps (for both): to failure
**Between Sets: Planks for 60 seconds**
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 60-70 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 3120 cals/ 250g protein/ 360g carb/ 70g fat)**
DAY 3: BACK & TRICEPS
1) Pull-Ups (superset) Cable Rope Tricep Pressdown
Sets (for Pull Ups): 4
Sets (Pressdowns): 4
Reps (for Pull Ups): 8-10
Reps (for Pressdowns): 10-14
2) Bent Over Barbell Row – Overhand (superset) Skull Crushers
Sets (for Row): 4
Sets (for Crushers): 4
Reps (for Row): 12-8
Reps (for Crushers): 12-8
3) Lat Pulldowns (superset) Rope Tricep Press downs
Sets (for both): 5
Reps (for pulldowns): 20-12
Reps (for triceps): 20-12,10
4) Seated One Arm Cable Row (superset) Single Arm Tricep pressdown
Sets (for both): 4
Reps (for both): 20-12
5) Straight Arm Pulldowns (superset) Underhand Tricep Pulldowns
Sets (for both): 4
Reps (for both): TO FAILURE
Here’s the nutrition plan for today: (NO STRENGTH TRAINING)
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 38-40 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 2870 cals/ 250g protein/ 227g carb/ 70g fat)**
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 55-60 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 3020 cals/ 250g protein/ 350g carb/ 70g fat)**
DAY 5: SHOULDERS AND TRAPS
1) Barbell Overhead Press (superset) Rope Face Pulls
Sets (for both): 4
Reps (for both): TO FAILURE
**Between Sets: Jumping Jacks x 30
2) Side Lateral DB Raises (superset) Upright Rows
Sets (for both): 4
Reps (for both): TO FAILURE
**Between Sets: Mountain Climbers x100 steps
3) Plate Front Raise (45lb, drop to 25lb to finish) (superset) DB Overhead Press
Sets (for both): 4
Reps (for both): TO FAILURE
**Between Sets: Burpees x10
4) Barbell Shoulder Shrugs (superset) Bent Over DB Flys
Sets (for both): 4
Reps (for both): TO FAILURE
**Between Sets: Ab Wheels x20
Rest Day
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 55-60 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 3020 cals/ 250g protein/ 350g carb/ 70g fat)**
**NO STRENGTH TRAINING – RECOVERY ONLY**
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 38-40 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 2870 cals/ 250g protein/ 227g carb/ 70g fat)*
Finally! A GREAT tasting, easy to mix BCAA formula for growth and recovery.
About Your Trainer
Cavino Johnson – Muscle Book Trainer
A decade into the sport of natural bodybuilding, Cavino has won many competitions and currently holds a pro card. He also has personal training, group fitness and sports nutrition certifications that allows him to own his own private training service.