Information about training, diet and nuitrition.
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My Training Schedule
I used to train as follows: Monday, Tuesday, Thursday and Friday.
Due to an arm injury, my right arm that I broke 1996, I have had to adjust my training to that as it gets
swollen and aches if I don’t rest properly in-between the different muscle groups. Therefore I train as this:
| Monday: | Chest, shoulders and abdominals |
| Tuesday: | Legs/front and calves |
| Wednesday: | An hour of walking or rollerblading if I have the energy and time |
| Thursday: | Back, backside shoulders and abs |
| Friday: | Legs/rear, calves and arms |
| Sunday: | An hour of walking if I have the energy and time |
Generally I train 9-10 sets on the big muscle groups: legs, chest, back and shoulders, and 6-8 sets on biceps,
triceps and back shoulders. 4-6 sets on the calves and 4 sets on the abs. I do between 8-12 reps depending on
the mood and how I feel, normally I do around 10, 8 when a bit heavier. Off-season the muscle training takes
around 45 mins per day, then I sit on the bike for around 20 mins if I feel like it.
Lately my training priority are my legs, as they are what I need to improve, while I just want to keep the top
body as it is. Therefore I am actually training my legs four times a week at the moment. I know it sounds crazy,
but I will only train like this from now; August, until christmas time, then I will go back to my old training
schedule above. My training schedule now and until christmas is only to improve my legs so it will only be suitable
for others if that is their priority too. This schedule is as follows:
| Monday: | Front legs (quadriceps) |
| Tuesday: | Back |
| Wednesday: | Back legs (hamstrings) and shoulders |
| Thursday: | Front legs, calves |
| Friday: | Chest and triceps |
| Saturday: | Biceps |
| Sunday: | Back legs, calves |
As I train so much during this period I will not do any extra aerobic like morning walks etc.
Stomach I train each day, three sets.
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My diet
Half a year before competing I start my diet. I start on 2500 kcal and a month before competing I’m down on
900-1000 kcal. I also gradually increase the aerobic exercise; I start with 2-3 hour walks a week and three
months before competing I walk every morning apart from Saturdays when I have my eating day.
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Training tips
Don’t use too heavy weights too soon, you’ll only end up hurting yourself. Increase the weights gradually
and concentrate on muscle contact, not kilos. It takes time to build quality muscles. Do between 10-15 reps
the first year you train, then you can slowly start to do less with more weights if it feels ok. Also, don’t
train too often. The body needs rest to grow so allow it to do so.
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Nuitrition
I base my protein income on Protein from an Italian company called Eurosup. They are my sponsors and have all
sorts of diet supplements perfect to use the whole year around, but specially before competing. I use their
glutamine powder to stay healthy and their protein powder called Promax which contains very little carbohydrates,
hardly no fat and a lot of protein. On the diet I also use chrome to control the blood sugar, Omega 3 and Pyruvate
to lose fat.
Generally I eat very often, but no too much the whole year around. I never let it go more than 4 hours between the
meals. Sometimes the so called meals only consist of a banana and a Promax, but the important thing is to keep the
intake of protein and carbs steady and consistent. I count on around 2 grams of protein per kilo body weight to
control that I eat enough. I base my carbintake on rice and oat. If I eat pasta it’s only the meal directly after
training as it’s got faster carbohydrates than rice do. Kesella-light with strawberries and canderel all mashed
together is a really tasty and healthy snack I strongly recommend.
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Lifts
Bench-press 110 kgs (240 lbs), but nowadays I never train bench-press as I feel it doesn’t really improve the chest although
it’s fun and increases your strength. It makes my previously injured arm ache though, so I prefer not to use it.
Leg-press: 450 kg (1000 lbs), but nowadays I don’t train so heavy anymore. I concentrate on getting the definition on my legs
now so I do at least 8-10 reps always and usually I don’t use more then 350 kg (750 lbs, at the most). Also I don’t train
squats since it’s too much pressure on my neck. I’ve learned with time to listen to my body and avoid some exercises
due to my neck and arm.
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