Yo’s Diet & Training Routine

Hello everyone,

Hope you are well.

One of the most frequently asked questions is what is Yo’s training routine and diet. So here we are, wishing to share this with you.

There is no magic trick or secret ingredients. Yo has been training and dieting from approximately end of October and is looking to debut in the UKBFF Championships.

When it comes to competition time Yo (5’3”/160cm; 57kg /125.97) does 3 days of low carb followed by a day of high carb as it follows:

Low Carbs Day (1,600 / 1,700 calories)
Meal 1: 120g lean steak/fish/venison with 30g nuts
Meal 2: 100g chicken/turkey breast and veg
Meal 3: lean steak/fish/venison , some green vegetables with a small handful of nuts
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g of Glutamine
Meal 5: 150g white fish and 100g vegetables

High Carbs Days (aprox. 2,300 calories)
Meal 1: 80g oats with water, and a scoop of whey protein.
Meal 2: 120g chicken breast and veg
Meal 3: 120g extra lean steak, veg and 60g wholegrain rice or similar
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g Glutamine
Meal 5: 120g white fish, 2-3 baby potatoes potato and veg
Meal 6: protein pancake with 30g peanut butter

Supplements:
Fish Oil / Omega 3

Liver Milk

Multivitamins

Glutamine (as we train)

BCAA’s (as we train)

EAA (as we train)

L-Carnitine (in multi vit)

CLA

Whey Protein

ZMA

Glucosamine, Chondroitin & MSM

Preworkout drinks

Cardio

3x 20 mins a week HIIT

When it comes to training, we 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