|Barbell Bent Over Row || 4×10
|Barbell Upright Row ||4×10
|Dumbell Reverse Fly ||4×10
|Seated Barbell Press ||4×10
|Lateral raise ||4×12
|Barbell Squat ||4×8
|Barbell Forward Lunge ||4×10
|Barbell Romanian Deadlift ||4×10
|Prone Leg Curl ||4×10
|Calf Extension ||4×15/20
|Barbell close grip Bench Press ||4×10
|Dumbbell Lateral raise ||4×10
|Seated Dumbbell Shoulder Press ||4×10
|Dumbbell Incline Bench Press ||4×10
|Dumbbell Incline Fly ||4×10
|Standing Barbbell Curl ||4×12
|Sumo Squat ||4×8
|Leg Press ||4×8
|Dumbbell Forward Lunges ||4×10
|Barbell Sumo Deadlift ||4×10
|Glute Machine ||4×12
|Standing Calf Raises ||4×15/20
|Lat Pulldown ||4x10
|Seated Row ||4x10
|Dumbbell one arm Row ||4x10
|Barbbell Bent Over Row ||4x10
|Lying Triceps Extension ||4x10
|Cable Triceps Pushdown ||4x10
I try to always finish my workouts with 15/20min of abs exercices. I like to change them everytime but generally I do crunches, leg raises, cable crunches...
On-season: 20/30minutes after each workout. 1 hour 1 or 2 times a week.
Off-season: 20 minutes 2 times a week.
Diet and training plan:
30gr Superior Whey Core, 5gr BCAA, 1 RASP, 1 MJS Vitamine, 1gr fish oil
30gr Superior Whey Core, 5gr BCAA, 3 W.M.B Amino 6300
5gr BCAA in my bottle of water
30gr Superior Whey Core, 5gr BCAA, 5gr Glutamine, 5gr Creatine
80gr oat with soy milk and 1/2 scoop of Superior Whey Core, 6 eggs (only 1 yolk), 1 slice of chicken or ham, 10 almonds, 1 fruit
2 slices of chicken or ham (low sodium), 10 almonds
200gr of chicken breast or horse meat or fish, 80gr of basmati rice or Brown rice or quinoa, vegetables, olive oil
140gr of tuna (1can), 80gr oat, 10 almonds
Workout around 6pm
200gr chicken breast or horse meat or fish, 50gr of starchy carbs, vegetables, olive oïl
30gr Superior Whey Core, 10 almonds, 5gr BCAA, 5gr Glutamine
This is my diet plan off-season. I eat a lot of starchy carbs in order to gain muscle and because I have a quick metabolism which burn calories more than other.
Also, I allow 1 cheat meal a week.
On-season I reduce slowly my carbs intake but I never cut them completely. Cheat meals are forbidden.
Moreover, I drink a lot of water daily (around 3 or 4L) and green tea. But the day before and the day of the competition I just sip water when thirsty. Also, I cut fat intakes only some
days before competition. Essential fatty acids (founded in almonds or nuts, in vegetable oils and in fish oil...) are an important source of energy for the body and help to loose fat,
so I recommend to never cut it even when you want to loose weight.
About salt, I always put a pinch of salt on my meal. But the week before the competition I reduce salt slowly and cut it completely 2 days before the contest.
The day before the competition I start to carb load, eating a lot of starchy carbs and less protein. The day of the contest, I eat oatmeal in the morning, and rice cakes along the day.
1 hour before going on stage, I eat dried fruits, honey, jam and crisps.