38 Years
92-95 kg
80 kg
164 cm
Off-Season Diet
Pre-Cardio
06:30
1 heaped Teaspoon SPS GLU-TEC
Post-Cardio
06:50
1 heaped Teaspoon SPS GLU-TEC
Meal 1
07:00
2 caps SSN MultiVit
1000 mg Vitamin C
2 caps SSN EFA
2 caps Saw Palmetto
2 caps Milk Thistle

Option 1:
80g Oat Bran
1tbs peanut butter
25 g raisins
10 eggs (2 yolks)

Option 2:
60-80 g Muesli
1 cup Yoghurt
1 cup Fruit Salad
40 g Protein from SPS Ultra Protein or SSN 100% Whey Protein

Option 3:
6 egg (2 yolks) omelette- with peppers
100 g lean mince or tuna filling
2 slices whole wheat or seed bread
1 banana or other fruit

Meal 2
09:30
Tuna Salad with quarter cup fat free cottage cheese
2 slices low GI bread
1 banana
Pre-Workout
10:00
4 Caps SPS TEST-RX
3 caps SPS BCAA HMB
Intra-Workout
10:30
1 Scoop SSN Cytomaize – sip during workout
Post-Workout
12:00
1 Scoop SPS Vitargo Aftershock
5 g SSN Creatine Monohydrate
2 Scoops SPS IsoPro
3 caps SPS BCAA HMB
1000 mg Vitamin C
Meal 3
13:00
250 g Ground beef (fillet)
Half cup chopped onions
150-200 g cooked rice or mashed potato
Meal 4
16:00
250 g Chicken Breast
Greek salad with light dressing
150 g potato or rice
Pre-Workout
17:30
4 Caps SPS TEST-RX
3 caps SPS BCAA HMB
Half serving SPS Vitargo Trigger
Intra-Workout
10:30
1 Scoop SSN Cytomaize – sip during workout
Post-Workout
12:00
1 Scoop SPS Vitargo Aftershock
5 g SSN Creatine Monohydrate
2 Scoops SPS IsoPro
3 caps SPS BCAA HMB
1000 mg Vitamin C
Meal 5
19:30
2 caps SSN EFA

Option 1:
6 egg white omelette with 1 can tuna
peppers and half cup fat free cottage cheese filling
1 large bran muffin.

Option 2:
300 g T-bone steak
1 cup Spinach
150 g Sweet potato or mashed potato

Meal 6
22:00
40 g Protein from SPS Ultra Protein
1-2 Bananas
Meal 7 - Optional
23:30
1 serving SPS GLU-TEC
3 caps SSN ZMA
4 Rice cakes with peanut butter & sugar free jam

Pre-Contest Diet
Sample of a low carb day (weeks 10 to 6)
Monday, Tuesday, Thursday & Friday
Pre-Cardio SSN Ignite
SPS GLU-TEC
Post-Cardio 25 g Protein from SSN 100% Whey Protein
SPS GLU-TEC
Meal 1
07:00
SSN MultiVit
400 IU Vitamin E
1000 mg Calcium
1000 mg Vitamin C
SSN EFA
SSN CLA
SPS BCAA HMB
6 egg whites 1 yolk scrambled with 1 tablespoon of Olive oil
2 teaspoons natural peanut butter
60 grams oats
12 g Raisins
Meal 2
10:00
160 grams of tuna in water
Tablespoon Olive oil
Mixed salad
Water
Meal 3
13:00
SSN CLA
SSN EFA
SSN Ignite
1000 mg Vitamin C
180 g skinless chicken breast
200 g of boiled rice OR pasta OR potato
1 cup mixed vegetables
Meal 4
16:00
180 g chicken breast
1 cup mixed vegetables
Handful of nuts
Pre-Workout
17:45
40 g SSN 100% Whey Protein
SPS GLU-TEC
SSN Ignite
SPS TEST-RX
SPS BCAA HMB
Post-Workout
19:30
1000 mg Vitamin C
400 IU Vitamin E
SPS BCAA HMB
1 scoop SPS Vitargo Aftershock
3 scoops IsoPro
5 g SSN Creatine Monohydrate
Meal 5
20:30
SSN CLA
SSN EFA
200g Steak or Fish
1 cup broccoli or spinach or green beans
1 cup green salad
Meal 6
22:00
40 g Protein from SPS Ultra Protein
1 table spoon peanut butter or handful of nuts
SSN ZMA
SPS GLU-TEC

Sample of a high carb day (weeks 10 to 6)
WEDNesday, SATURDAY & SUNDAY
Pre-Cardio SSN Ignite
SPS GLU-TEC
Post-Cardio 25 g Protein from 100% Whey Protein
Meal 1
07:00
SSN MultiVit
400 IU Vitamin E
1000 mg Calcium
1000 mg Vitamin C
SSN EFA
SSN CLA
SPS BCAA HMB
6 egg whites
2 teaspoons peanut butter
60 grams uncooked oats
12 g Raisins
Meal 2
10:00
120 grams of tuna in water
Tablespoon Olive oil
Mixed salad
100 g pasta OR rice(cooked) or 3 rice cakes
Meal 3
13:00
SSN CLA
SSN EFA
SSN Ignite
1000 mg Vitamin C
150 g chicken breast
200 g of boiled rice OR pasta OR potato
1 cup mixed vegetables
Water
Meal 4
16:00
150 g chicken breast
1 cup mixed vegetables
100 g potato OR sweet potato OR rice (cooked)
Pre-Workout
17:45
50 g Oats
40 g SSN 100% Whey Protein
SPS GLU-TEC
SSN Ignite
SPS TEST-RX
SPS BCAA HMB
Post-Workout
19:30
1000 mg Vitamin C
400 IU Vitamin E
SPS BCAA HMB
1 scoop SPS Vitargo Aftershock
3 scoops IsoPro
5 g SSN Creatine Monohydrate
Meal 5
20:30
SSN CLA
SSN EFA
150 g Steak or Fish
1 cup broccoli or spinach or green beans
1 cup green salad
200 g Potato or Sweet Potato
Meal 6
22:00
40 g Protein from SPS Ultra Protein
1 table spoon peanut butter or handful of nuts
SSN ZMA
SPS GLU-TEC


Notes:
Cardio and abs every morning 6-7am.
Alternate between workout A and B from one workout to another
Working Sets To Failure

Monday
  • Calves
  • Seated Calf Raises4 working sets
  • Standing Calf Raises4 working sets
  • Chest - Workout A
  • Barbell Bench Press or Smith Mach.▼4 working sets
  • Decline Smith Mach. Press4 working sets
  • Incline Dumbell Press4 working sets
  • Flat Dumbell Flyes4 working sets
  • ▼ Alternate from one workout to another

  • Chest - Workout B
  • Cable Crossovers4 working sets
  • Decline Flyes or Press▼4 working sets
  • Incline Smith Mach. Press4 working sets
  • Dips3 working sets
  • ▼ Alternate from one workout to another

  • Traps
  • Upright Row (Narrow Grip)3 working sets
  • Shrugs – Dumbell or Barbell▼3 working sets
  • Upright Row (Wide Grip)3 working sets
  • ▼ Alternate from one workout to another

Tuesday
  • Quads
  • Leg Extensions
      superset with Sissy Squat4 working sets
  • Leg Press4 working sets
  • Squats4 working sets
  • Lunges - Standing or Walking▼4 working sets
  • ▼ Alternate from one workout to another

  • Hamstrings (Light)
  • Leg Curls4 sets of 20 reps
  • Romanian Deadlifts (1 or 2 Legs)4 sets of 15-20 reps
Wednesday
  • Biceps and Triceps - Workout A
  • Preacher EZ Curls
      superset with Dumbell Tricep Extensions4 working sets
  • Dumbell Curls
      superset with French Press - Dumbell or EZ▼4 working sets
  • Barbell Curls
      superset with Tricep Pressdown - Rope or EZ or 1 Arm▼4 working sets
  • ▼ Alternate from one workout to another

  • Biceps and Triceps - Workout B
  • Barbell Curls
      superset with Dumbell Concentration Curls4 working sets
  • Hammer Curls
      superset with 1 Arm Preacher Cable Curls4 working sets
  • Narrow Bench Press
      superset with D/B Kickback4 working sets
  • Overhead Rope Ext.
      superset with Weighted Bench Dips4 working sets
Thursday
  • Hamstrings
  • Lying Leg Curls2 warm-up sets of 20-30 reps
  • Stiff Legged Deadlifts3 working sets
  • Standing Leg Curls3 working sets
  • Romanian Deadlifts3 working sets
  • Lying Leg Curls3 working sets
  • Reverse Lunges - Smith Mach. or Dumbell▼3 working sets
  • ▼ Alternate from one workout to another

  • Abs
  • Crunches3 sets
  • Leg Raises3 sets
  • Side Crunches3 sets
Friday
  • Delts - Workout A
  • Dumbell Side Raises2 warm-up sets of 20-30 reps
  • Smith Mach. Press4 working sets
  • Dumbell Press4 working sets
  • Dumbell Side Raises4 working sets
  • Front Raises3 working sets
  • Delts - Workout B
  • Dumbell Side + Horizontal Adduction4 working sets
  • Dumbell Shoulder Press4 working sets
  • Smith Mach. Press4 working sets
  • Calves
  • Standing Calve Raises - Ascending in weight2 sets of 15, 12 & 10 reps
  • Standing Calve Raises - Decending in weight4 sets of 10, 12 & 15 reps
Saturday
  • Back - Workout A
  • Wide Grip Pulldowns4 working sets
  • Deadlifts4 working sets
  • 1 Arm Dumbell Row or Long Bar 1 Arm▼3 working sets
  • T-Bar Rows3 working sets
  • Barbell Rows3 working sets
  • ▼ Alternate from one workout to another

  • Back - Workout B
  • Wide Grip Pulldowns1 warm-up set of 20-30 reps
  • Chin-Up4 working sets
  • Deadlifts4 working sets
  • Seated Cable Row4 working sets
  • Reverse Grip Pulldown3 working sets
  • Incline Machine Row3 working sets
  • Rear Delts
  • Bent Over Dumbell Lateral Raises4 working sets
  • Reverse Cables - 1 or 2 Arm▼4 working sets
  • ▼ Alternate from one workout to another

  • Glutes
  • Cable Kick-Back3 working sets
  • Sumo Deadlift
      superset with Glute Kickbacks3 working sets