By: Charlie Poole

Changes Over A 12 Week Period

Plan:
My main concern the first 4 weeks was muscle gain. Fat lose was secondary. I concentrated on heavy explosive movements to build mass. I wanted to keep my reps in the 6-10 range, mostly 3 working sets per exercise, and three 30 min. cardio sessions a week on the stepper or bike. I rested 2-3 minutes between sets. (Resting more than 3 minutes is counter productive)

Supplements: for the first 4 weeks

• Max Complete Multi Vitamin & Mineral
• Cell-Tech Hardcore (lime flavor)
• Nitro-Tech (strawberry)
• L-Glutamine
• BCAA
• Z-Mass-PM

Training split:
Mon- chest, Myoplex (cardio 30 minutes)
Tue- legs, calves, abs
Wed- back, Biceps (cardio 30 minutes)
Thu-shoulders, traps (cardio 30 minutes)
Fri- off
Sat- repeat

Workout:
Chest: warm up
Bench press- 1/12 1/12 1/10 1/8 1/6
Incline press- 1/10 1/8 1/6
Decline press- 1/10 1/8 1/6
Pec-dec- 1/12 1/12 1/12

Legs:
Squats- 1/12 1/12 1/10 1/8 1/6
Leg press- 1/10 1/8 1/6
RDL's- 1/10 1/8 1/6
Leg ex.- 1/10 1/10 1/10
Leg curl- 1/10 1/10 1/10

Back:
Pull ups- 1/10 1/10 1/10
Deadlifts- 1/12 1/10 1/8 1/6
Barbell rows- 1/10 1/8 1/6
Seated rows- 1/10 1/10 1/10

Shoulders:
Smith m. behind back press- 1/12 1/12 1/10 1/8 1/6
Side lateral raises- 1/10 1/8 1/6
Front lateral raises- 1/10 1/8/ 1/6
Reverse pec-dec- 1/12 1/12 1/12

Triceps:
Skull crushers-1/12 1/10 1/8 1/6
French press- 1/10 1/8 1/6
Tri push downs- 1/10 1/10 1/10

Biceps:
Barbell curls- 1/12 1/10 1/8 1/6
Hammer curls:1/10 1/8 1/6
Concentration curls- 1/12 1/12 1/12

Traps:
Barbell shrugs- 1/15 1/12 1/10 1/8 1/6

Calves:
Leg press calf raises- 1/100 (taking short breaks after failure)
Or seated calf raises
Or standing calf raises

Abs:
roman chair- 1/15 1/15 1/15
Or hanging knee raises
Wheel- 1/12 1/12 1/12
Crunches- 1/25 1/25 1/25

Phase 2: 4- 8 weeks

Plan:
My main concern between 4-8 weeks was both muscle gain and fat loss. I added Hydroxycut at this point to aid in the fat loss process. I still was concerned with lifting heavy weights, but tried to slow it down a bit to get a burn in the target muscle. I added an extra exercise, extra set, and even some super sets. I decreased my rest periods to 1-2 minutes to up the intensity a bit. At this point I pretty much doubled my cardio time to 2 sessions a day of 25 minutes.

Supplements: for the next 4 weeks-

• Max Complete Multi Vitamin and Mineral
• Nitro-Tech
• Cell-Tech
• L-Glutamine
• BCAA's
• Z-Mass-PM
• * Hydroxycut

Diet: Tue, Thu, Sun
9:00- get up, 4 Hydroxycut
9:30- Meal 1: oatmeal, 1 banana, 2 egg white omelets, 1 orange, milk, glass of water, Nitro-Tech, 2 Max Complete
11:00-11:25- cardio
12:00- meal 2: 10 egg whites, 1 soft taco with chicken/ lettuce/ salsa, glass of pineapple juice, glass of water,
2:00- Meal 3: 2 chicken breast, 1 banana, 1 sweet potato, glass of water
3:00- cell-tech, 3 L-glutamine, 3 BCAA's Workout
4:15- cell-tech, nitro tech, 3 L-glutamine, 3 BCAA's
4:30- meal 4: can of tuna, apple, glass of water
5:30- 4 Hydroxycut
6:00- meal 5: 10 egg whites, Stir-Fry with chicken and vegetables, glass of grape juice, glass of water, 2 Max Complete
7:00 -725- cardio
8:00-Meal 6- 1 can tuna, glass of water Nitro-Tech
9:30- Z-Mass-PM
10:00- go to bed

Training split: 4-8 weeks (each cardio session is 25-30 minutes)
Mon- chest, abs (cardio AM, PM)
Tue- legs (cardio AM only)
Wed- shoulders, calves (cardio AM, PM)
Thu- arms, abs (cardio AM, PM)
Fri- back, traps (cardio AM, PM)
Sat-off
Sun- arms, calves (cardio AM, PM)

Workout: 4-8 weeks
Chest: warm up
Bench press- 1/12 1/12 1/12 1/10 1/8 1/6
Incline press- 1/12 1/101/8 1/6
Decline press- 1/12 1/10 1/8 1/6
Pec-dec/ push-ups- 1/12/20 1/12/20 1/12/20 (superset)

Legs:
Squats- 1/12 1/12 1/10 1/10 1/10 1/10
RDL's- 1/12 1/121/12 1/12
Lunge- 1/10 1/10 1/10 1/10
Leg ex./ leg curl- 1/10/10 1/10/10 1/10/10 1/10/10

Back:
Pull-ups- 1/10 1/10 1/10 1/10
Deadlifts-1/12 1/10 1/8 1/6
Barbell rows- 1/10 1/10 1/8 1/6
Pull downs/ seated rows- 1/10/10 1/10/10 1/10/10 (superset)
Concentration back pulls- 1/16 1/16 1/16

Shoulders:
Behind the back press- 1/12 1/12 1/12 1/10 1/8 1/6
Dumbbell press- 1/12 1/10 1/8
Upright rows- 1/10 1/10 1/10
Side lat. Raises- 1/10 1/10 1/10
Front lat. raises- 1/10 1/10 1/10
Reverse pec-dec- 1/15 1/15 1/15

Triceps:
Skull crushers- 1/12 1/12 1/10 1/8 1/6
French press- 1/12 1/10 1/8 1/6
Pushdown/ tri-pushup- 1/12/20 1/12/20 (superset)

Biceps:
Dumbbell curls- 1/12 1/12 1/10 1/8 1/6
Hammer curls- 1/10 1/8 1/6 1/6
Preacher curls/ concentration curls- 1/10/10 1/10/10 (superset)

Traps:
Dumbbell shrugs 1/12 1/12 1/12 1/12
Barbell shrugs 1/12 1/12 1/12 1/12

Calves:
Leg press calf raises- 1/100 (taking short breaks after failure)
Or seated calf raises
Or standing calf raises

Abs:
Hanging leg raises- 1/15 1/15 1/15 1/15
Wheel- 1/12 1/12 1/12 1/12
Crunches- 1/25 1/25 1/25
Or
8 min abs and 4 sets of wheel

Phase 3: 8-11 weeks

Plan:
My main concern at this point was fat loss and hanging on to the muscle I had built. I took out the cell-tech, because I wanted to loose the extra water creatine makes you hold, and added a meal replacement to keep a steady supply of protein to my muscles. At this point my workout became very high paced with only 30 sec- I min rest between sets. I also added another set or two to each exercise to up the volume again. I bumped my cardio up to 2 45min sessions a day (I lowered the intensity of the cardio to insure I wasn't burning muscle).

Supplements: 8-11 weeks

• Max Complete multi vitamin mineral
• Nitro-Tech
• L-glutamine
• BCAA's
• Z-Mass-PM
• Hydroxycut
• Myoplex Lite

Diet: Tue, Thu, Sat, Sun
9:00- get up, 4 Hydroxycut
9:30- Meal 1: oatmeal, 1 banana, 2 egg white omelets, glass of water, Nitro-Tech, 2 Max Complete
10:30-11:15- cardio
11:30- meal 2: 10 egg whites, 1 soft taco with chicken/ lettuce/ salsa, glass of water,
1:00- Meal 3: 2 chicken breast, glass of water
2:30- Meal 4 Myoplex Lite
3:00- 3 L-glutamine, 3 BCAA's Workout
4:15- nitro tech, 3 L-glutamine, 3 BCAA's
4:30- meal 5: can of tuna, grape juice, glass of water
5:30- 4 Hydroxycut
6:00- meal 6: 10 egg whites, stir-fry with chicken and vegetables, glass of water, 2 Max Complete
7:00 -725- cardio
8:00-Meal 7- Myoplex Lite, glass of water, Nitro-Tech
9:30- Z-Mass-PM
10:00- go to bed

Training split: 8-11 week (2 cardio sessions 40-45 minutes every day except off day) (train abs every day except off day)

• Mon- back, Biceps
  
• Tue- quads, calves
  
• Wed- chest, Myoplex
  
• Thu- hams, calves
  
• Fri- shoulders, traps
  
• Sat- arms, calves (alternate biceps and tricep exercises)
  
• Sun- off

Chest: warm up
Decline press- 1/12 1/12 1/10 1/8 1/6
Smith mech. Bench press- 1/12 1/10 1/8 1/6
Dumbbell incline press- 1/12 1/10 1/8 1/6
Push-ups/ pec-dec/ mech. Bench- 1/30/12/10 1/30/12/10 1/30/12/10

Quads:
Leg ex.- 6/20
Smith mech. Squats- 6/12
Sissy squats- 1/failure 1/failure 1/failure
Adductor mech.- 1/25 1/25 1/25
Abductor mech.- 1/25 1/25 1/25

Hams:
Leg curls/ concentration leg curls- 6/10/10
RDL's- 6/12
Back ex.- 1/failure 1/failure 1/failure
Adductor mech.- 1/25 1/25 1/25
Abductor mech.- 1/25 1/25 1/25

Back:
Pull-ups- 1/10 1/10 1/10 1/10
Barbell rows- 1/12 1/10 1/10 1/8
Wide grip mech. Rows/ seated rows/ behind back pull-downs- 3/10/10/10
Cable concentration back pulls- 1/16 1/16 1/16
Pullovers- 1/12 1/12 1/12 1/12

Shoulders:
Behind the back press- 1/12 1/12 1/12 1/10 1/8 1/6
Upright rows- 1/10 1/10 1/10
Side lat. Raises/ bent over lateral raises- 3/12/12 (superset)
Front lat. Raises/reverse pec-dec/ 3/12/12 (superset)

Triceps:
Skull crushers- 1/12 1/12 1/10 1/8 1/6 (on "arm" day superset with close grip press to failure)
French press- 1/12 1/10 1/8 1/6
Pushdown/ tri-pushup- 1/12/20 1/12/20 (superset)

Biceps:
Dumbbell curls- 1/12 1/12 1/10 1/8 1/6 (on "arm" day substitute 3 sets of 21's or buddies)
Hammer curls- 1/10 1/8 1/6 1/6
Preacher curls/ concentration curls- 1/10/10 1/10/10 (superset)

Traps:
Dumbbell shrugs 1/12 1/12 1/12 1/12
Barbell shrugs 1/12 1/12 1/12 1/12

Calves:
Leg press calf raises- 1/100 (taking short breaks after failure)
Or seated calf rises
Or standing calf raises

Abs:
Only 8 min abs

Phase 4: final week

Plan: days 1-5 or final week (no more weight training)
The goal for the final week was fat loss, and water loss. This final week I will let my body go into ketosis (the state in which your body uses protein for energy and not carbs). I tried to eliminate all carbs from my diet for 5 days. I bumped my cardio up to 3 45 min cardio sessions a day (I keep the intensity really low to protect my muscle from being burned off). I also cut out the meal replacement and relied more on my whey protein since it didn't have carbs. I made sure I was getting a meal in every hour or so. To insure I could eat every hour, I added the Atkins advantage bar to my supplement list along with a water pill to help loose water.

Supplements: final week

• Max Complete multi Vitamin mineral
• Nitro-Tech
• L-glutamine
• BCAA's
• Z-Mass-PM
• Hydroxycut
• Atkins advantage bar
• Optibolic water pill

Plan: days 6-7 (no more cardio)
For these 2 last days I started carbing back up. This made my muscles much full, and my skin much tighter. I also started cutting back my water, cutting it in half each of the 2 days. Since I was carbing back up I didn't need to eat as many meals, and I cut out the Atkins bar.

Supplements: days 6-7

• Max Complete multi Vitamin mineral
• Nitro-Tech
• L-glutamine
• BCAA's
• Z-Mass-PM
• Hydroxycut
• Optibolic water pill

Diet: day 8
9:00- get up, 4 Hydroxycut
9:30- Meal 1: oatmeal, 1 banana, 2 egg white omelets, 1 orange, half glass of water, Nitro-Tech, 2 Max Complete, 1 water pill
12:00- meal 2: 8 egg whites, bowl of pasta, 1 soft taco with chicken/ lettuce/ salsa, half glass of water, water pill
2:00- Meal 3: 2 chicken breast, 1 banana, 1 sweet potato, half glass water, 1 water pill

4:30- meal 4: can of tuna, sweet potato,
5:30- 4 Hydroxycut
6:00- meal 5: 10 egg whites, sweet potato, half glass of water, 2 Max Complete, water pill
8:00-Meal 6- 1 can tuna, Nitro-Tech
10:00- go to bed

Judgment day: (picture day)

Diet:

• 8:00- get up
  
• 8:30- Meal 1- 1 bowl of oatmeal, 1 bowl of cream of wheat, one muffin
  
• 10:00- as much strawberry preserves I could eat up until 10:45
  
• 10:45- pump up
  
• 11:00- pictures
  
• 12:00- Heaven (Chinese buffet)

Charlie

Charlie Poole
pooleboy19@hotmail.com

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