How We Diet, Train & Supplement!

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 soaked in water + 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.

However, foods typically remain the same: egg whites, chicken, fish, turkey, beef, oats, rice, greens, etc.

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

Meal #1: 6 whole (Omega-3) eggs.
Meal #2: 8oz chicken + 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.

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

Supplements:
Fish Oil / Omega 3

Multivitamins

BCAA’s (as we train)

L-Carnitine

Whey Protein

Preworkout drinks

B Complex

Cardio

Varies week to week.

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

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