| Now that summer is upon us I would like to share my third phase which inlcudes an addition to diet. |
I had written a couple articles a while ago describing what I have been doing for summer prep. I just got done reading Big Red's article about getting shredded for summer while maintaining muscle mass. I thought I would give you my third phase to perfection for summer.
Well here is where things pick up for me, things really get intense. This is the time when I have to make quite a few sacrifices for what I want to achieve. Luckily I have a great girl that is supporting me every step of the way. She is just as much into fitness as I am, and that makes a huge difference.
Diet
Lets talk diet first. My training has taken a twist so my diet has expanded a little bit also. I have added some calories and foods I didn't eat in the first two phases. The first two phases were to get rid of winter fat and get things in gear for summer. Now that it is here it is time to show it off. I have added more fruits and vegetables to my diet, along with more meats and different carbs to fill out the muscles more.
Here is a sample meal plan with guides as to why:
 Meal 1: 20 Minutes After Wake Up:
Need to start the day with refueling the body with some good quality proteins that have the most needed micro fractions and some fat to get the hormones up there.
Meal 2: 1 Hour After The Shake:
- 1-cup oatmeal
- 1 banana
- 10 oz chicken
- 1 tbsp peanut butter
Have some complex carbohydrates to fill out the muscle and start glycogen replacement from sleeping to get growth kick started and some simple sugars for insulin levels. 10 oz of chicken front-loads a lot of protein and some extra calories from the peanut butter to grow.
Meal 3: Post Training I:
This shake has the essentials for after training to recover. The protein mixture cannot be beat and the glutamine peptides are there to replace what was lost from training. The maltofern is a very high glycemic complex carb that is great for spiking insulin after workouts to shuttle nutrients into the muscle. The soy protein is used because of its isoflavone content to restore hormones.
Meal 4: 2 Hours After PTI:
- 1-cup rice
- 8 oz steak
- apple/orange/banana
The day gets later so I am cutting back the calories slowly, down to 8 oz of meat and no extra peanut butter
Meal 5: 2 Hours After:
- ½ cup rice
- bagel
- 8 oz chicken
- banana
The bagel is usually blueberry flavored for a little sugar before I work out along with the banana
Meal 6: Post Training II:
Meal 7: 1 Hour After PTII
- 1/2 cup rice
- 6 oz chicken
- 1 tbsp peanut butter
Cut the carb serving to ½ cup and added the peanut butter back in to pick up the lost calories and get some fats in for some hormones.
Meal 8: Right Before Bed:
- Shake:
Milk protein
Calcium caseinate
CFM WI
Flax
This shake has the slowest digesting proteins there are to ensure a steady level of amino acids. All my proteins have added aminogen to them for superior amino acid pools. My morning shake has Bovine serum added to it to aid in the digestion of protein through out the day.
This may seem like a lot of calories but I need them all. I train twice a day with two cardio sessions following each. Also the meals are spaced out and timed to deliver calories right when I need them to allow muscle growth but not fat growth.
Training
Here comes the training:
I am using a split routine trying to get the frequency up through the week. Trying to hit every muscle once every 4 days instead of 6. Arms I am trying to hit every other day, something I want to try as I need to get my arms bigger.
Day 1:
Day 2:
Day 3:
Day 4 & Sometimes Day 5: Rest.
Day 6: Start Over.
I mix and match all the exercises up all the time, this is just a sample routine of what I do. I sometimes can't always train twice a day so if and when I have to I will do it all in one session. Then I cut down the sets. All sets, except for warm up sets are done with 6-8 reps as heavy as I can go.
I usually get a spot on my last 2-3 sets for the last 1-2 reps. I train calves every other day to warm up. Abs are done on the days calves aren't to warm up. After every workout I get on the Stairmaster or treadmill and hit some cardio for 20-30 minutes. Then I stretch for about 10-15 minutes after that. Then I get back to my room and hit the poses for about 30 minutes.
My next article will talk about my supplementation during this phase. I am experimenting with a couple things so I want to devote more time to filling you guys in on it. Get at me with any questions.
Train Smart and Grow,
Jason.Bennett@PETERSON.af.mil
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