I’m kinda curious as to what his program looks like…
And his protein intake.[/quote]
Monday, upper legs and abs. I start of with stiff leg deadlifts, 3 sets of 10-9-8. This is my set/rep scheme for all exercises except abs. I move on to leg curls, and finish off with squats. I squat 300 pounds for the last 8 reps.
I might throw in some leg extensions to finish off the quads. Ab work is done as I feel like, generally leg raises and crunches at 20-30 reps.
Tuesday, calves and running. I do toe raises with a loaded bar on my back.
Wednesday, back and arms. I start off with deadlifts, again 3 sets of 10-9-8 as I do with everything. 300 pounds for the last set. Next, I do bent over barbell rows, then it’s one arm dumbbell rows.
I move on to biceps, barbell curls, then alternating hammer curls with dumbbells. For triceps, I do either dips or scull crushers, then follow up with kickbacks or overhead extensions.
Thursday, again calves and running. I do the seated calf machine, load up that bitch at the usual set/rep combo.
Friday, it’s chest and shoulders. Incline presses (180 pounds for that last set of 8), incline dumbbell flyes, then flat dumbbell presses or close grip bench. For shoulders, it’s upright rows, then lateral raises, then bent over laterals.
Saturday, more calves and running. I do one legged dumbbell toe raises for the lower legs.
Sunday is off.
I eat the same every day, except that I add more carbs when I start to feel sluggish and weak (once a week to be sure).
Meal one is muesli and milk, maybe 150 grams plus 200 ml of skim milk.
Meal 2 is an hour and a half later, 4 raw eggs, drank.
Meal 3 is a can of tuna (170 grams nett) in water plus 40 grams of almonds or 100 grams of pasta.
Meal 4 is either 300 grams of beef, or 200 grams of chicken, plus some sort of vegetable, be it white rice, or cooked potato, or a mix of chopped carrot, paprika, peas. Those vegetables amount to maybe 200 grams total.
Meal 5 is post workout, 2 fruit yoghurts (400 grams) plus 2 bananas.
Meal six, if I have the discipline, is either 80 grams of sardines plus 50 grams of cottage cheese, or 50 grams of ham and cheese, or similar. If I’m starving, I just might eat some pizza or ice cream. This sort of cheating typically happens once or twice a week. I don’t (can’t) go to bed and not eat. Sleeping won’t happen.
I don’t calculate my calorie nor protein intake. I go by memory and feel.