How did you get started in sports?
When I was a kid, I used to watch my brother's subscription to Men's Health magazine, and there were so many great athletes in it, and I wanted to be like them. When I was a freshman in college, I started working as a lifeguard at the swimming pool at the YMCA. I think this was my first step into sports
Where does your motivation come from?
I like challenges and competition. And fitness is the best way to challenge me physically and mentally. It's a constant competition with yourself to continue to improve.
What workout is best for you?
My training strategy is based on the correct theory of overload exercise. Simply put, in order to force muscle growth, increasing amounts of muscle-building training are requiredstrength. If the intensity level is not increased, muscle will not gain.
Here are some strategies for increasing intensity
•For the same number of reps, use a heavier weight
•Same weight, repeat more times
•Use heavier weight and do more reps
•Reduce rest time between sets
•Partial reps
•Negative reps
•Supergroup
•Drop Sets
•Law of Deception
•The one and half method
•The platoon system
•The flushing method
•Rest and pause method
Monday: Chest/abs/aerobics
- Incline dumbbell bench press 4 x 8-12
- Flat dumbbell bench press 2 x 8-12
- Incline dumbbell bench press 2 x 8-12
- Bent over wire rope chest 3x 8-12
- Run for 20 minutes
- Kneeling position with steel cable pressing down to tighten the abdomen 4×50
- Incline crunch 4×50
- Hanging leg raise 4×50
Tuesday: Biceps, Triceps
- Seated Dumbbell Curls 4 x 8-12
- Standing dumb hammer curl 2 x 8-12
- Bent over one-arm concentrated curl 2 x 8-12
- Barbell Narrow Press 4 x 8-12
- Standing cable push-down 4 x 8-12
- Single-arm neck and back arm flexion and extension 2 x 8-12
Wednesday: Closed
Thursday: Back, abdominal, aerobic
- Seated Row 4 x 8-12
- Barbell bent over row 4 x 8-12
- Deadlift 4 x 8-12
- Run for 20 minutes
- Kneeling cable-pressed abdominal press 4×50
- Oblique crunch 4×50
- Hanging leg raise 4×50
Friday: Legs
- Seated leg extension 8 x 25-50
- Leg press 6 x 25-50
- Hack Squat 6 x 25-50
Saturday: Shoulders, Abs, Aerobics
- Barbell front press 4 x 15-25
- Dumbbell lateral raise 4 x 8-12
- Standing Cable High Elbow Row 4 x 8-12
- 20-minute run
- Kneeling cable-pressed abdominal press 4×50
- Oblique crunch 4×50
- Hanging leg raise 4×50
Sunday: Closed
What do you think about diet?
No matter what your fitness goals are, the key is to take the time to learn about nutrition. Nutrition is a major part of human life. You should strive to do better in everything you do, because after all, you are what you eat.
My philosophy of nutrition:
Making a high-quality recipe is not easy. However, this is an essential part. I order 6-8 meals a day, with intervals of 2.5-3.5 hours between meals. Each meal contains a source of protein, carbohydrates and fat. Calculating the proportion of each nutrient by body weight, I keep protein at 1 – 1.5 grams per pound of body weight. Carbohydrates generally range from 0.8 – 1.8 grams per pound of body weight. Fat is roughly 0.2--0.35 grams per pound of body weight. If I am in the muscle-building phase, I will increase my carbohydrate intake on this basis.
My food source:
•Protein sources: chicken, venison, lean beef, fish, eggs, cheese
•Carbohydrate sources: oats, yams, bananas, whole wheat rice, whole wheat bread, whole wheat pasta, whole wheat flour, fruits, vegetables
•Fat sources: fish oil, flax oil, olive oil, nuts
RecipeExample:
•Meal 1: 1 cup oats, 1.5 scoops whey protein, 20 ounces green tea
•Meal 2: 3 ounces chicken, 1 cup oats, 3 ounces, 20 ounces green tea
•Meal 3: Time: 1 scoop of whey protein, 8 ounces of grape juice
•Meal 4: Exercise 1.5 spoons of whey protein, 1 spoon of waxy corn
•Meal 5: 3 ounces chicken, 1 cup oats, 3 ounces broccoli, 20 ounces green tea leaves
•Meal 6: 3 ounces chicken, 1 cup oats, 3 ounces broccoli, 20 ounces green tea leaves
•Meal 7: 3 ounces, 3 ounces broccoli, 20 ounces green tea leaves
•Meal 8: 1.5 spoons of milk protein
Which nutritional supplements should I use?
•100% whey protein
•Casein
•Flaxseed oil
•Fish oil
•Best nutritional waxy corn
•Vitamins
•Caffeine
❋ Tags: