Our answer makes most doubt or question their ability to commit to the lifestyle and the reality is, many of you will NOT be able to have a sustained level of fitness and health if you cannot commit to the following eating habits, training regime and supplementation, listed below.
If you dislike repetitiveness, fitness/bodybuilding is NOT for you. Fitness and bodybuilding is about consistency, mindful food intake/prevention of overeating/binging, eating right for one’s goal, activity level, age, fitness level, etc.
Here’s a list of foods you will most likely need to commit yourself to, depending on your genetic makeup, gender, goals and nutritional needs, allergies, etc:
Protein:
- Eggs
- Chicken Breast (skin free)
- Turkey (skin free)
- Beef
- Cottage Cheese
- Fish
- Whey protein
- Oatmeal
- Rice
- Buckwheat groats
- Quinoa
- Barley
- White potato
- Yams
- Sweet potato
- Pasta
Fruit:
- Apples
- Blueberries / other berries
- Bananas
Vegetables/salad:
- Spinach
- Broccoli
- Asparagus
- Green beans
- Green salad
- Olive Oil
- Rapeseed Oil
- Grape Seed Oil
- Fish Oil (pill form if you like)
- Almonds
- Walnuts
- Natural Peanut Butter
Herbs and spices you may use:
turmeric, cinnamon, ginger, dill, parsley leaves, chili flakes, paprika, cayenne pepper, coriander, cumin, basil, rosemary, oregano, thyme, cardomoms, nettle leaf, phennel seeds, psyllium, bay leaf, fenugreek.
Drinks:
black coffee / black tea / herbal tea / diet drinks / water.***No milk, sugar or sugary drinks/milkshakes etc.
- Cheat Meal: No more than 2 a month, and spread out by at least 2 weeks.
Commit to a no less than 20 minutes +130bpm hardore cardio each day, weight training between 3 to 6 days a week.
Supplements:
Fish Oil / Omega 3
Multivitamins
Glutamine
BCAA’s
Whey Protein
Glycofuse
Weights
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
Assisted 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
Seated 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
Machine 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
Seated 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
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
The take at home message is: if you dislike the process you will NOT be successful in achieving health and fitness and enjoy a bodybuilding lifestyle, as harsh as it may sound.
Please visit our YouTube Chanel for videos on how we train & more. And while you’re there, please subscribe to our chanel! :=)
Please drop us an email if you would like a personalized diet, training and supplementation plan.
We look forward to hearing from you!
