RUHL
02-11-08, 13:44
DIET PLAN:
MEAL 1:
6 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of Cream of Rice or Oatmeal
MEAL 2:
Meal Replacement SHAKE with a liquid carbohydrate drink (such as VITARGO—Iʼm selling this on my website now)—try to get at least 50g carbs
MEAL 3:
“LEAN PROTEIN MEAL” ½ pound (8oz) of chicken (or turkey or lean fish or shrimp) with ½ cup cashew nuts (or almonds or walnuts) with 1 cup RICE (brown or white)
MEAL 4:
Same as MEAL 2
MEAL 5:
“FATTY PROTEIN MEAL” ½ pound (8oz) of red meat (top round, lean burgers, or filet mignon), or Salmon, or Swordfish with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 baked potato and/or yam
MEAL 6: Same as MEAL 3
MEAL 7: Same as MEAL 2
MEAL 8: 6 whole eggs with ½ cup grits or Oatmeal
+++++ All meals are interchangeable. You can substitute one for another.
*** Cook your eggs in MACADAMIA NUT OIL and add a tablespoon to all your chicken fish, meats
***ONCE or TWICE A WEEK, HAVE A CHEAT MEAL (make it the last meal of the day)
*** You can use sugar-free soy sauce, mustard, and vinegar for condiments.
*** You can drink water, sugar-free drinks (diet soda), coffee, or tea with equal or splenda
SUPPLEMENTS:
(1) JUICE PLUS+ (2 pills of the GARDEN BLEND in morning and 2 pills of the ORCHARD BLEND at night).
*****Juice Plus+ contains all the valuable nutrients of whole fruits and vegetables-- without the sugar. Just four pills provide the equivalent of 12 servings of fruits and vegetables per day. I take it just for the health benefits since as bodybuilders we donʼt eat enough fruits and veggies (too much sugar and too time consuming). Since Iʼve been using the product, I havenʼt gotten sick once. Plus I feel that it increases my recovery time significantly (lots of phytonutrients). The link appears below. I like this company since this is their only product.
(2) Multi-Vitamin 2x per day
(3) Vitamin C (1000mg 2x per day)
(4) Vitamin E (400IU 2x per day)
(4a) Coral Calcium 1500mg per day
(5) Evening Primrose OIL (1300mg 2x per day)—essential GOOD OMEGA-6 fats
(6) Omega-3 Fish oil pills (Omega 3 fatty acids) 1000mg 3x per day
(6a) Glucosamine sulfate 2000mg 2x per day
(6b) MSM (for joints and to aid in protein synthesis) 2000mg 2x per day
(6c) Creatine 5g 2x per day (once in morning and once after you train)
(7) SUGAR-FREE METAMUCIL 1-teaspoon 2x per day (fiber supplement)—morning and at night (mix with 4-6 oz of water).
WORKOUT: (this is my breakdown)
WEIGHT TRAINING:
DAY 1: Legs/ Calves/Abdominals
DAY 2: Shoulders/Abdominals
DAY 3: Off
DAY 4: Arms (biceps, triceps, and forearms)/ Abdominals
DAY 5: Back
DAY 6: Chest/Calves/Abdominals
DAY 7: Off/
(1) Chest
• Incline Barbell Press: 3 sets (4-8 reps)
• Incline Dumbbell Presses 2 set (6-8 reps)
• Hammer Strength Incline Press 2 sets (6-8 reps)
• Dumbbell Flyes 2 sets (8-10 reps)
(2) Calves
• Standing Calf Raises or Calf Presses on Leg Press machine 1 set (15 reps)
• Seated Calf Raises 1 set (15 reps)
(3) Back
• Lat Pull-Downs or Pull-ups 3 sets (8-12 reps)
• Bent over Barbell Rows: 3 sets (8-10 reps)
• One-arm Dumbbell Rows 2 sets (8-10 reps)
• Dead lifts 3 sets (4-8 reps) (every other week)
• Hyperextensions 2 sets (15-20 reps)
(4) Arms
(A) Biceps
• Single-arm cable or dumbbell curls 2 sets (8-10 reps)
• Single-arm dumbbell hammer curls 2 sets (8-10 reps)
• Single-arm dumbbell preacher curls or concentration curls 3 sets (8-10 reps)
(B) Forearms
• Dumbbell reverse wrist curls 2 sets (15 reps)
• Dumbbell wrist curls 2 sets (15 reps)
(C) Triceps
• One arm cable pushdowns 2 sets (10 reps)
• One-arm reverse grip cable pull-downs 2 sets (8-10 reps)
• One-arm overhead dumbbell triceps extensions: 2 set (8-10 reps)
• Dumbbell or cable kickbacks 2 sets (8-10 reps)
(5) Shoulders
• Machine press or Dumbbell press, or Military Press—3 sets (4-10 reps)
• Machine Lateral Raises (one arm at time) 2 sets (8-10 reps)[*** most important mass builder]
• Dumbbell or cable front raises 2 sets (10 reps)
• Reverse pec dec or bent over dumbbell raises (rear delts) 2 sets (8-10)
• Dumbbell or Barbell Shrugs 2 sets (10 reps)
(6) Legs
• Squats 4 sets (4-12 reps)
• Leg press or Hack Squat: 2 sets (10 reps)
• Leg extensions: 2 sets (6-10 rep): 1 set (8 reps) one leg at a time
• Single-leg standing or two-leg lying Hamstring curls: 2 sets (10 reps)
(7) Abdominals
• Leg lifts 2 sets (25-50 reps)
• Crunches 2 sets (25-50 reps)
• Side Crunches 2 sets (10-20 reps to each side)
:inandout:
MEAL 1:
6 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of Cream of Rice or Oatmeal
MEAL 2:
Meal Replacement SHAKE with a liquid carbohydrate drink (such as VITARGO—Iʼm selling this on my website now)—try to get at least 50g carbs
MEAL 3:
“LEAN PROTEIN MEAL” ½ pound (8oz) of chicken (or turkey or lean fish or shrimp) with ½ cup cashew nuts (or almonds or walnuts) with 1 cup RICE (brown or white)
MEAL 4:
Same as MEAL 2
MEAL 5:
“FATTY PROTEIN MEAL” ½ pound (8oz) of red meat (top round, lean burgers, or filet mignon), or Salmon, or Swordfish with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 baked potato and/or yam
MEAL 6: Same as MEAL 3
MEAL 7: Same as MEAL 2
MEAL 8: 6 whole eggs with ½ cup grits or Oatmeal
+++++ All meals are interchangeable. You can substitute one for another.
*** Cook your eggs in MACADAMIA NUT OIL and add a tablespoon to all your chicken fish, meats
***ONCE or TWICE A WEEK, HAVE A CHEAT MEAL (make it the last meal of the day)
*** You can use sugar-free soy sauce, mustard, and vinegar for condiments.
*** You can drink water, sugar-free drinks (diet soda), coffee, or tea with equal or splenda
SUPPLEMENTS:
(1) JUICE PLUS+ (2 pills of the GARDEN BLEND in morning and 2 pills of the ORCHARD BLEND at night).
*****Juice Plus+ contains all the valuable nutrients of whole fruits and vegetables-- without the sugar. Just four pills provide the equivalent of 12 servings of fruits and vegetables per day. I take it just for the health benefits since as bodybuilders we donʼt eat enough fruits and veggies (too much sugar and too time consuming). Since Iʼve been using the product, I havenʼt gotten sick once. Plus I feel that it increases my recovery time significantly (lots of phytonutrients). The link appears below. I like this company since this is their only product.
(2) Multi-Vitamin 2x per day
(3) Vitamin C (1000mg 2x per day)
(4) Vitamin E (400IU 2x per day)
(4a) Coral Calcium 1500mg per day
(5) Evening Primrose OIL (1300mg 2x per day)—essential GOOD OMEGA-6 fats
(6) Omega-3 Fish oil pills (Omega 3 fatty acids) 1000mg 3x per day
(6a) Glucosamine sulfate 2000mg 2x per day
(6b) MSM (for joints and to aid in protein synthesis) 2000mg 2x per day
(6c) Creatine 5g 2x per day (once in morning and once after you train)
(7) SUGAR-FREE METAMUCIL 1-teaspoon 2x per day (fiber supplement)—morning and at night (mix with 4-6 oz of water).
WORKOUT: (this is my breakdown)
WEIGHT TRAINING:
DAY 1: Legs/ Calves/Abdominals
DAY 2: Shoulders/Abdominals
DAY 3: Off
DAY 4: Arms (biceps, triceps, and forearms)/ Abdominals
DAY 5: Back
DAY 6: Chest/Calves/Abdominals
DAY 7: Off/
(1) Chest
• Incline Barbell Press: 3 sets (4-8 reps)
• Incline Dumbbell Presses 2 set (6-8 reps)
• Hammer Strength Incline Press 2 sets (6-8 reps)
• Dumbbell Flyes 2 sets (8-10 reps)
(2) Calves
• Standing Calf Raises or Calf Presses on Leg Press machine 1 set (15 reps)
• Seated Calf Raises 1 set (15 reps)
(3) Back
• Lat Pull-Downs or Pull-ups 3 sets (8-12 reps)
• Bent over Barbell Rows: 3 sets (8-10 reps)
• One-arm Dumbbell Rows 2 sets (8-10 reps)
• Dead lifts 3 sets (4-8 reps) (every other week)
• Hyperextensions 2 sets (15-20 reps)
(4) Arms
(A) Biceps
• Single-arm cable or dumbbell curls 2 sets (8-10 reps)
• Single-arm dumbbell hammer curls 2 sets (8-10 reps)
• Single-arm dumbbell preacher curls or concentration curls 3 sets (8-10 reps)
(B) Forearms
• Dumbbell reverse wrist curls 2 sets (15 reps)
• Dumbbell wrist curls 2 sets (15 reps)
(C) Triceps
• One arm cable pushdowns 2 sets (10 reps)
• One-arm reverse grip cable pull-downs 2 sets (8-10 reps)
• One-arm overhead dumbbell triceps extensions: 2 set (8-10 reps)
• Dumbbell or cable kickbacks 2 sets (8-10 reps)
(5) Shoulders
• Machine press or Dumbbell press, or Military Press—3 sets (4-10 reps)
• Machine Lateral Raises (one arm at time) 2 sets (8-10 reps)[*** most important mass builder]
• Dumbbell or cable front raises 2 sets (10 reps)
• Reverse pec dec or bent over dumbbell raises (rear delts) 2 sets (8-10)
• Dumbbell or Barbell Shrugs 2 sets (10 reps)
(6) Legs
• Squats 4 sets (4-12 reps)
• Leg press or Hack Squat: 2 sets (10 reps)
• Leg extensions: 2 sets (6-10 rep): 1 set (8 reps) one leg at a time
• Single-leg standing or two-leg lying Hamstring curls: 2 sets (10 reps)
(7) Abdominals
• Leg lifts 2 sets (25-50 reps)
• Crunches 2 sets (25-50 reps)
• Side Crunches 2 sets (10-20 reps to each side)
:inandout: