Q & A With Shane Giese!

In this Q & A, learn all about Shane's workout plan, what Shane eats throughout the day, and the supplements that Shane likes best!
Click here for Q & A Part 2!

Shane, what is your workout plan? How many reps and sets do you do?

My workout plan is as follows:

    Day 1 - Chest, calves
    Day 2 - Back, abs
    Day 3 - Shoulders, traps
    Day 4 - Triceps, biceps
    Day 5 - Quads, hamstrings
    Day 6 - Rest
    Day 7 - Repeat

I try to keep my rep range between 8-12 on most exercises. When I work my abs, I keep my rep range between 10-20.

As for my exercises, I will list what exercises I do on each workout day.

Day 1 - Chest, calves

Day 2 - Back, abs

Day 3 - Shoulders, traps

Day 4 - Triceps, biceps

Day 5 - Quads, hamstrings

Shane, what does your diet look like? How much protein and carbs is that?

Here is my normal diet during the weekdays:

    Breakfast: 2-3 cups of shredded wheat bran cereal, 1 serving protein powder w/ glutamine, 16 oz milk
    Before 3rd hour class: Turkey sandwich on wheat bread
    Lunch: 2 ham sandwiches on wheat bread, water, nuts, apple, cereal bar
    After school: Tuna on wheat bread, 16 oz milk
    Post-Workout: 2 scoops protein powder w/ glutamine, 2 cups of orange juice
    Dinner: We have the same thing almost every week on certain days:

    Monday: 2 hamburger patties on a wheat bun, 16 oz milk
    Tuesday: Spaghetti w/ meat sauce, 16 oz milk
    Wednesday: Stir fry w/ lots of chicken and veggies, 16 oz milk
    Thursday: Steak, baked fries, broccoli
    Friday: Salmon patties, baked fries, broccoli
    Saturday: Sloppy Joes on a wheat bun, 16 oz milk
    Sunday: Turkey, green beans, stuffing, cranberries, 16 oz milk

    After dinner: Turkey, ham, or chicken sandwich on wheat bread, 16 oz milk
    Before bed: One cup of cottage cheese, 16 oz milk

Here is my diet during the weekend:

    Breakfast: 2-3 cups of shredded wheat, 1 serving protein powder w/ glutamine, 16 oz milk
    Second meal: Sandwich meat on wheat bread, peanut butter on toast, 16 oz milk
    Third meal: Sandwich meat on wheat bread, yogurt, 16 oz milk
    Post-workout: 2 scoops protein powder w/ glutamine, 2 cups of orange juice
    Fifth meal: Sandwich meat on wheat bread, (a small cheat food such as: ? cup of ice cream, a few cookies, or something else), 16 oz milk
    Dinner: Listed above
    After dinner: Another meat sandwich on wheat bread, yogurt, 16 oz milk
    Before bed: 1 cup of cottage cheese, 16 oz milk

During the week, I take in about 360 grams of protein and 480-530 grams of carbs per day. On the weekends, I take in about 350 grams of protein and 500-550 grams of carbs per day.

Shane, what supplements do you use?

I normally like to talk with people about diet and training first because they are much more important than supplements. Since I have already listed my diet and training routine, I will go ahead and tell you about my supplementation. I currently use Optimum Nutrition 100% Whey Protein, G-Plenish GlutaGain Glutamine Peptides by Anabolic Fitness, and Syntrax SwoleV.2.

I use Optimum Nutrition 100% Whey for quick digesting protein in the morning and post-workout. I chose this protein over others because it is cheap, high quality, and comes from a dependable company. I know whatever the label says is exactly what I am putting into my body. You can't beat the bang for the buck!

G-Plenish GlutaGain is an awesome glutamine product. I use it for increased recovery, increased endurance, and for adding extra glutamine and protein to my daily totals. This product also helped me not get the flu that was going around a month or so ago, but this time around, I wasn't so lucky.

I believe that this product helped prevent colds, even though I am currently sick. I never thought I would notice a difference and be able to tell that I was on the product. Increased strength and endurance becomes noticeable after a few days of the recommended dosage.

SwoleV.2 is by far the best creatine product that I have used. Although the pumps aren't as great compared to regular creatine monohydrate and you don't hold as much water, the strength and endurance gains are much better.

I actually like the fact that you don't get pumped up as much as with regular creatine monohydrate because a huge pump can affect your range of motion and flexibility while performing exercises.

This product is great for breaking through plateaus and reaching a new point of intensity during your workouts.

Click here for Q & A Part 2!


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