A (635)When it comes to competition preparation time Yo (5’3”/158cm; 57kg /125.97) used to do 3 days of low carb followed by a day of high carb as it follows:

Low Carbs Day
Meal 1: lean steak/fish/venison + nuts & seeds
Meal 2: chicken/turkey breast + vegetables
Meal 3: lean steak/fish/venison + green vegetables + nuts
Pre-Workout Meal: protein shake
Meal 4: protein shake
Meal 5: white fish + vegetables

High Carbs Days
Meal 1: oats with water + a scoop of whey protein.
Meal 2: chicken breast + vegetables
Meal 3: extra lean steak + rice
Pre-Workout Meal: protein shake
Meal 4: protein shake
Meal 5: white fish + baby potatoes potato + vegetables
Meal 6: protein pancake + peanut butter

 

To sustain energy levels high and continue to burn adipose tissue, Yo’s diet is switched to Keto Diet, as follows:

 

Breakfast Calories Carbs Fat Protein Sodium Sugar
Egg White 102 1 0 22 330 1
Medium Free Range Egg 176 0 13 14 100 0
278 1 13 36 430 1
11am
Chicken Breast Fillet, 156 0 2 35 0 0
Peanut Butter, No Added Salt or Sugar 174 3 14 9 1 2
330 3 16 44 1 2
2pm
Whey Protein, 140 3 3 28 67 3
Peanut Butter, No Added Salt or Sugar 145 3 12 7 1 1
285 6 15 35 68 4
5pm
Rump Steak 213 0 11 29 0 0
Almonds 116 4 10 4 0 1
329 4 21 33 0 1
8pm
Whey Protein 140 3 3 28 67 3
Peanut Butter, No Added Salt or Sugar 145 3 12 7 1 1
285 6 15 35 68 4
Totals 1,507 20 80 183 567 12

* All meat/savory servings contain 150gr green veg (brocolli / veg) .

However, these days Yo is coached by George Farah and his coaching approach is different. We are therefore in no liberty of advertising the approach currently adopted. 

 

A (332)Matt’s previously followed diets (250lb / 113.4kg) include:

Meal #1: 6 whole (Omega-3) eggs.
Meal #2: 8oz chicken with ½ cup raw almonds.
Meal #3: 50g whey protein with 2 tablespoons all natural peanut butter.
Meal #4: 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil.
Meal #5: same as meal #3.
Meal #6: 6 whole (Omega-3) eggs.

or

Meal 1 – 40g whey/40g oats, flaxseed and berries
Meal 2 – 150g chicken/fish/turkey and veg
Meal 3 – 150g chicken/fish/turkey, 30g rice, bio yogurt and veg
Meal 4 200g chicken/fish/turkey and veg
Meal 5 – 250g chicken/beef/venison, 60g rice, bio yogurt and veg
Meal 6 – 225g chicken/fish/turkey and veg

PreWO 2 oatcakes, preworkout drink and 5g BCAA
Intra 25g BCAA and 15g Glutamine
Post 40g whey and 40g maltodextrin

10570540-dietary-supplements-and-steel-dumbbells-for-body-buildingSupplements:
Fish Oil / Omega 3

Multivitamins

BCAA’s (as we train)

L-Carnitine

CLA

Whey Protein

Preworkout drinks

 

Cardio

Varies week to week

 

When it comes to training, Matt & Yo ~TEAM WILD~ perform the same exercises.

 

photo-1Weights

 

Quads
Leg Extensions – 20-25 reps x 3 sets
Leg Press – 20-25 reps x 4 sets
Hack Squat or squats depending on availability – 10-12 reps x 4 sets
Body Weight lunges – length of gym x 12 (6 each direction)
Leg Extensions (heavy as poss) – 12 reps x 3/4 sets

Back
Yo'sBackAssisted Overhand Pull Ups – 12 reps x 3 sets
Reverse Grip Pulldowns – 12 reps x 4 sets
DB Row on incline bench – 12 reps x 4 sets
Hyperextensions – 12-15 reps x 4 sets
Low Row 12-15 reps x 3/4 sets
Straight Arm Pulldowns – 12-15 reps x 4 sets
DB or BB Shrugs – 12-15 reps x 3/4 sets (sometimes done on shoulders day)

Shoulders
229694_10151382953441611_1631504168_nSeated Lateral Raise – 12-15 reps x 4 sets
Standing Lateral Raise 12-15 reps x 4 sets
Incline Front Raise – 12-15 reps x 4 sets
Standing Front Raise – 12-15 reps x 4 sets
BB/DB or Machine Overhead Press – 12-15 reps x 4 sets
Incline DB Front Raise – 12-15 reps x 4 sets
Incline DB Delt Fly – 12-15 reps x 4 sets
Cable Face Pulls – 12-15 reps x 4 sets (depending on time, sometimes less work done)

Chest
IMG_2203Machine Fly – 12-15 reps x 4 sets
DB Fly – 12-15 reps x 4 sets
Cable Fly – 12-15 reps x 4 sets
DB/BB or Machine Press – 12-15 reps x 4 sets

Hams and Calves
3Q4I9931Seated Calf Raise – 12-15 reps x 4 sets
Lying Ham Curl – 12-15 reps x 4 sets
Leg Press Calf Raise – 12-15 reps x 4 sets
Leg Press Deep (knees touching chest) – 12-15 reps x 4 sets
Standing Calf Raise – 12-15 reps x 4 sets
Seated Ham Curl – 12-15 reps x 4 sets

Bi’s and Tri’s
A (676)Standing DB Curl – 12-15 reps x 4 sets
Cable Reverse Grip Tricep Pulldown – 12-15 reps x 4 sets
DB Preacher Curls – 12-15 reps x 4 sets
Cable Tricep Pushdown – 12-15 reps x 4 sets
DB Hammer Curls – 12-15 reps x 4 sets
Single Arm Cable Kick Backs – 12-15 reps x 4 sets

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Please drop us an email if you would like a personalized diet, training and supplementation plan.

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