SuppVersity - Nutrition and Exercise Science for Everyone:
Adelfo Cerame & Mr C: A Basic Workout + Nutrition ...: Image 1:
Don't worry, since this is a new series, you will soon know who "Mr
C" is ;-) I assume you will be wondering abou...
Whole Foods, no
fast-food!
fast-food!
|
Training days
|
PRO
|
CHO
|
FAT
|
|
Meal
1 |
65
|
50
|
16
|
|
Pre-workout
|
65
|
50
|
16
|
|
Post-workout
|
65
|
100
|
16
|
|
Total
|
195
|
200
|
50
|
|
Non-training days
|
PRO
|
CHO
|
FAT
|
|
Meal
1 |
65
|
50
|
16
|
|
Meal
2 |
65
|
50
|
16
|
|
Meal
3 |
65
|
100
|
16
|
|
Total
|
195
|
200
|
50
|
|
5x5 - Push
|
Sets
|
x
|
Reps
|
|
Flat
bench |
5
|
x
|
5
|
|
Dips
|
5
|
x
|
5
|
|
Squats
|
5
|
x
|
5
|
|
5x5 - Pull
|
Sets
|
x
|
Reps
|
|
Pull or chin
ups |
5
|
x
|
5
|
|
Deadlifts
|
5
|
x
|
5
|
|
Dumbell
rows |
5
|
x
|
5
|
|
Hypertrophy - Push
|
Sets
|
x
|
Reps
|
|
DB bench
press |
3
|
x
|
6-10
|
|
Military
press |
3
|
x
|
6-10
|
|
DB side
laterals |
2
|
x
|
12
|
|
Leg
press |
3
|
x
|
6-10
|
|
Leg
extensions |
2
|
x
|
15
|
|
Skull
crushers |
3
|
x
|
10-12
|
|
Hypertrophy - Pull
|
Sets
|
x
|
Reps
|
|
Bent over barbell
row |
3
|
x
|
6-10
|
|
Lat
pulldown |
3
|
x
|
6-10
|
|
DB reverse
fly |
2
|
x
|
12
|
|
Straight legged
deadlift |
3
|
x
|
8-12
|
|
Barbell
curls |
3
|
x
|
6-10
|
|
DB Hammer
curls |
